How to exercise with a skipping rope

Feb­ru­ary 07, 2017, 13:05

Pho­to: Andrew Mal­one

If there is no time or mon­ey for class­es in the gym, an ordi­nary jump rope will help to main­tain good phys­i­cal shape.

Class­es with this pro­jec­tile are sur­pris­ing­ly use­ful — they strength­en the res­pi­ra­to­ry and car­dio­vas­cu­lar sys­tems, devel­op endurance, improve metab­o­lism and pro­mote weight loss.

Experts advise how to make train­ing with a rope as effec­tive as pos­si­ble.

• First, you need to choose the right sports equip­ment. The cor­rect rope is the one, step­ping on the mid­dle of which, you can reach its ends to the armpits or a lit­tle high­er. A nat­ur­al rope made of linen or soft leather spins more slow­ly than a jump rope made of plas­tic and rub­ber, but it doesn’t hurt so much if you acci­den­tal­ly catch your back or legs. For “advanced” ath­letes, jump ropes with an elec­tron­ic rev counter and calo­ries are pro­duced, and if you want to lose weight or get rid of cel­lulite, choose a weight­ed rope.

• For train­ing with a skip­ping rope, it is impor­tant to choose the right sports shoes. Opt for run­ning shoes that sta­bi­lize your foot and thus pro­tect your feet from injury.

• When train­ing with a rope, fol­low the tech­nique — jump with a straight back, press­ing your elbows to the body and rotat­ing only with your hands. Land not on the whole foot and not on the heel, but on the toes.

• Before start­ing a les­son with a rope, it is advis­able to warm up a lit­tle — jog or jump in place. You need to start train­ing with 5‑minute jumps at an aver­age pace, and then increase the pace and dura­tion of the work­out.

• After you have mas­tered sim­ple jumps on both legs, you can com­pli­cate the exer­cis­es — jump alter­nate­ly on one and the oth­er leg, cross your arms in a jump or raise your knees high.

• Reg­u­lar­ly exer­cis­ing with a skip­ping rope for 5–10 min­utes a day at least 3 times a week, you can remark­ably strength­en the car­dio­vas­cu­lar sys­tem, and 30-minute work­outs effec­tive­ly con­tribute to weight loss.

There are few con­traindi­ca­tions to jump­ing rope — jump­ing is not rec­om­mend­ed for peo­ple who have prob­lems with joints and inter­ver­te­bral discs, as well as with hyper­ten­sion and car­dio­vas­cu­lar dis­eases.

The rest, jump on health!

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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